CrossFit Inventive – Pure Conditioning
Warm-up
Machine 1:00
10 Leg Swings F/L
Calf 0:30 e/s
Calf Pumps x 30
Spiderman 0:30 e/s
Lower Back/Hipflexor
——–
Activation:
Tabata 20/10 x 8
Static Wall Squats
Plank Hold
Metcon (Time)
RUNNING CLOCK COMPLETE…..
10 ROUNDS FOR TIME:
10/7 CAL BIKE ERG
100M RUN
10/7 CAL BIKE ERG
10 WALLBALL 9/6KG
1:00 REST
* THE MINUTE REST IS STRUCTURED IN SO WE CAN PUSH HARDER EACH ROUND.
* MAKE SURE TO TAKE THE MINUTE, NO MORE OR LESS.
SUBS
BIKE ERG
– Small Cals, all machines are the same.
100m RUN
– 10 x 10m Shutlle runs
WALBBALL
– Reduce weight
– Air Squats
